02/03/2023 - The Launch Pad - 1945 Air Raid: The Hanger, The Takeoff, and B.O.M.B.S.

AO: The Launch Pad

When: 02/03/2023

PAX:

Number of Pax: 6

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Blues Clues


Introduction

Another subzero day…I shared how in 1945 on Feb 3rd a bunch of B-17 Bombers int the United States Airforce destroyed much of Berlin…was significantly a HEAVY blow to the Germans and their eventual fall later in the year which end WWII…

As a result, I also asked PAX to bring something HEAVIER than usual to lift today because we were about to take off for some BOMBS of our own…

Warm-O-Rama

Capri Lap

SSH

Tie Fighters

Tappy Taps

Lateral Lunge Stretches OYO

 

 

The Thang

Thang #1 – The Hanger

  • Pax lined up on Curb in Parking lot
    • 20 Heavy Curls + Heavy Lateral Shuffle (Down and Back 20 Yards Curb to Curb in Lot)
    • 20 Heavy “Quick Pulse” Curls + Same lateral movement…
    • 20 Heavy “Slow Move” Curls + Same lateral movement…
      • Now loaded, we headed to the runway for takeoff…AKA Mosey to large open snow covered field south of flags…

Thang #2 – The Takeoff

  • 5 Cones lit up the dark, snow covered ground in the gloom…
    • Cone 1 Run with Sandbag/Heavy Coupon to
      • Cone 2 – 10 Hand Release Merkins. Run Back to Cone 1 and to…
      • Cone 3 – 20 Hand Release Merkins. Run back to Cone 1 and to…
      • Cone 4 – 30 Hand Release Merkins. Run back to Cone 1 and to…
      • Cone 5 – 40 Hand Release Merkins. Run back to Cone 1 and hold squat for six (100+ yards)

Thang #3 – B.O.M.B.S. 

  • Partner up. Partner 1 Runs the parking lot loop at Launchpad while partner 2 does B below. Rotate so each partner does each letter in BOMBS while the other runs.
    • B – Burpees
    • O – OH Press
    • M – Merkins
    • B – BigBoy Situps
    • S – Squats

Mary 

  • American Hammers (All the way to the got damn ground)
  • Ukrainian Hammers (Double Speed)

 

Circle of Trust

I shared with PAX to get on Q Source again as there’s always something to continuous learn or share with our region in that circle…

and…

I shared a quote from a Denzel Washington commencement speech “If you ain’t failing are you even trying?”. Now this is not to say we need to go balls out in every single workout we do as that will lead to burn out. However…there are the opportunities when we need to turn it up and doing so on a regular basis as that is how we will grow. I.E. Wear a weight vest 1 day a week if you’re at zero, run 1 mile for EC 1 day a week if you’re at zero, etc.

Prayers

Naked Man Moleskin

Big shout out to Shells and Cheese for the coverage today as Site Q…negative 15 degrees and NOT his normal Site Q day! #respect

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